Tues – 1hr bike commute, 20min gentle run, 30min gentle sea swim

Wed – AM – 30min row/30min bike/5min row – PM – 6×15 squat (14kg), 2×15,1×20 hamstring curl, medicine ball core etc, 3×20 arms + 3×30 swim arms (cable machine), 1hr bike commute

I’ve been being a bit careful as of late. Well, i’ve been careful since yesterday, because on Tuesday I was stupid. Noticing slight twinges in my ankle, I decided a 20min gentle jog would be fine. And it was. On Wednesday it was less fine. So, having conserved energy especially for Wednesday’s group run/bike/run session – instead I had to do a row/bike/row session in my own.

So – no running today. Few days off..

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